Exercises Yoga On Your Bed

Good news for yogis and sleep enthusiasts alike: You can take your practice to bed.

And there is good reason to do so. The ancient practice of yoga promotes a bounty of mind and body benefits, including things like strength and flexibility, stress relief and even a sunnier disposition — benefits you’ll take into your day or into sleep, depending on when you do it.

“People underestimate the power of those few minutes before we get out of bed and rush into our day,” says Vyda Bielkus, co-founder of Boston’s Health Yoga Life.“In those moments, we can set up some clear intentions and choices.”

According to a 2013 survey from IDC, most of us aren’t giving ourselves a morning moment to be mindful: 89 percent of smartphone users between 19 and 24 years old reach for their cell within 15 minutes of waking up. Swapping that phone-checking habit for a a few artful stretches could be your ticket for a better day or a more restful slumber (63 percent of people 18-29 take their devices to sleep with them).

“Quieting the mind brings us back to center,” the yoga instructor says. “Yoga is a great way to unwind from stress or greet the day.”

Before you get moving atop the covers, there are few things to keep in mind. Know that you won’t be able to go as far in a posture on the bed as you will in a yoga studio. A floor’s hard surface offers more support and resistance for stretch. And take note of the sensations in your body: If anything hurts or feels too intense, plop yourself into child’s pose (see below) to recover. Now, check out these nine mattress-approved poses below.

Reclining Goddess Pose

Lie with the soles of your feet touching. You can keep your arms by your side or stretch your hands above your head — whatever feels best. Bielkus says this is a good pose to do before you go to sleep, as it’ll settle the mind and help you unwind.

Legs-Up-The-Wall Pose

This is an especially soothing meditative posture, one that Bieklus calls a “time out for adults.” “Doing this inversion will ease tension in your legs,” says the yoga instructor, who recommends the pose or anyone who’s active on their feet all day or may have over done it at the gym. Turn your hips toward the wall and kick your legs up and lean rest them vertically against it. “People who have a hard time meditating may find this as an easier way to clear their minds,” Bieklus adds. Tight hips? Put a pillow under your seat to ease any discomfort.